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8 week Transformation

8 week Transformation

Initial Consultation

Initial Consultation:

We meet you where you are.

Accountability & Support

Accountability & Support

We meet you where you are.

Goal Setting

Goal Setting

Together, we create a plan of small, realistic goals.

Transformation

Transformation

Witness the positive changes in your mental and physical
well-being.

Our Approach

We believe in more than just talk—we focus on creating actionable change. With a blend of Cognitive Behavioral Therapy (CBT), group therapy, interactive learning with Cohort and holistic methods, our programs focus on setting small, achievable goals that create lasting habits.

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Carly Olson

MS, LMHC, Founder
Holistic Health Consultant

Shanna Torres

RN, Life Coach,
Holistic Health Consultant

Why choose us?

At Inner Balance Health and Wellness, we’re dedicated to empowering individuals and families to make lasting, positive changes in their lives through a comprehensive, holistic approach to mental and physical well-being. Founded by Carly Olson, a Licensed Mental Health Counselor with expertise in trauma, PTSD, anxiety, and depression, and supported by Shanna Torres, a Registered Nurse with a passion for nutrition and healthy living, our practice combines mental health expertise with practical wellness education. We provide a supportive, non-judgmental environment where clients can explore their challenges and work towards meaningful growth. Using evidence-based therapies like CBT and DBT, and addressing real-life wellness strategies from sleep to nutrition, our goal is to equip you with the tools, knowledge, and confidence to achieve sustainable change. Choose Inner Balance Health and Wellness for compassionate, personalized care that treats the whole person, meeting you where you are and empowering you to reach your full potential for a balanced, fulfilling life.

Know More

8-week transformation

Open Are you ready to reduce your risk for cancer significantly

Our comprehensive 8-week program combines Cognitive Behavioral Therapy (CBT) techniques with evidence-based strategies to assist you in changing habits and reducing cancer risk. Expect two individual consulting sessions per week focused on behavior management, dietary improvements, physical activity, and overcoming barriers to change. Additionally, our twice-weekly group sessions cover basic nutrition, resistance training, sleep optimization, distress tolerance, mindfulness activities, and overcoming negative thought patterns. Engage with supportive peers who share similar goals and reinforce positive habits. Learn to self-monitor and build strategies for maintaining your new lifestyle. Together, we will guide you through the journey of true transformation. Call or text now for any questions and to begin your path to a healthier you! The results are limitless when you have Shanna and Carly on your team.

certificate

8-Week Individual Therapy Program for Weight Management and Habit Change

Focus: Cognitive Behavioral Therapy (CBT), Solution-Focused Therapy (SFT), and Dialectical Behavior Therapy (DBT)

Program Overview

This 8-week therapy program focuses on addressing unhealthy eating habits, emotional regulation, and the development of sustainable weight management strategies. It integrates Cognitive Behavioral Therapy (CBT) for changing thought patterns, Solution-Focused Therapy (SFT) for goal-setting, and Dialectical Behavior Therapy (DBT) for emotional regulation and mindfulness.  This program will help reduce your risk of cancer while increasing your quality of life.

Program Goals

  • Help clients identify and change negative thoughts and beliefs around food and body image.

  • Foster new, healthy habits through practical goal-setting and solution-focused strategies.

  • Teach mindfulness and emotional regulation techniques to manage stress eating, binge eating, or avoidance behaviors.

  • Develop sustainable strategies for maintaining healthy behaviors post-therapy.

Session Breakdown

Week 1: Initial Assessment & Goal Setting

  • Focus: Assessment, Identifying Current Habits, and Establishing Goals

  • Therapeutic Approach: Solution-Focused Therapy (SFT)

  • Explore client’s weight history, relationship with food, and past challenges.

  • Set short-term, realistic weight management goals.

  • Introduce the concept of “small steps” and personal strengths.

  • Homework: Keep a food and mood journal to track eating patterns and emotional states.

Week 2: Understanding the Relationship Between Thoughts and Behaviors

  • Focus: Cognitive Restructuring

  • Therapeutic Approach: Cognitive Behavioral Therapy (CBT)

  • Introduce the CBT model (thoughts, feelings, behaviors triangle).

  • Identify negative thought patterns around food, body image, and self-worth.

  • Begin cognitive restructuring: challenging and changing unhelpful beliefs.

  • Homework: Continue the food and mood journal, with attention to triggering thoughts.

Week 3: Emotional Regulation & Stress Management

  • Focus: Managing Emotions that Drive Unhealthy Eating

  • Therapeutic Approach: Dialectical Behavior Therapy (DBT)

  • Teach emotional regulation techniques to manage stress, boredom, or sadness (key triggers for emotional eating).

  • Introduce mindfulness and distress tolerance skills.

  • Homework: Practice mindfulness exercises when experiencing food cravings or emotional triggers.

Week 4: Building Healthy Habits

  • Focus: Habit Formation and Breaking Unhealthy Patterns

  • Therapeutic Approach: CBT & SFT

  • Review the “cue-routine-reward” cycle of habit formation.

  • Help clients identify cues and rewards associated with unhealthy eating.

  • Collaboratively design new routines that promote healthier habits.

  • Homework: Implement one new healthy routine related to food or exercise.

Week 5: Developing Problem-Solving Skills

  • Focus: Overcoming Barriers to Success

  • Therapeutic Approach: Solution-Focused Therapy (SFT)

  • Identify current challenges or barriers to progress.

  • Use SFT to collaboratively develop strategies and solutions.

  • Reassess goals and adjust them based on progress or setbacks.

  • Homework: Practice problem-solving strategies in a specific area where the client feels stuck.

Week 6: Managing Setbacks & Building Resilience

  • Focus: Preventing Relapse and Managing Setbacks

  • Therapeutic Approach: CBT & DBT

  • Discuss the inevitability of setbacks and how to frame them as learning experiences.

  • Use DBT skills (distress tolerance and radical acceptance) to manage frustration or self-criticism.

  • Develop a relapse prevention plan for emotional eating and unhelpful thoughts.

  • Homework: Write a “setback action plan” for managing future challenges.

Week 7: Self-Compassion and Body Image

  • Focus: Enhancing Self-Compassion and Positive Body Image

  • Therapeutic Approach: CBT & DBT

  • Work on building a compassionate, non-judgmental attitude toward oneself.

  • Challenge distorted body image beliefs and learn self-acceptance practices.

  • Teach DBT’s “Wise Mind” concept to balance emotional and rational thinking.

  • Homework: Practice self-compassion exercises, such as writing a self-compassion letter.

Week 8: Sustaining Progress & Future Planning

  • Focus: Maintaining Healthy Habits and Long-Term Goals

  • Therapeutic Approach: Solution-Focused Therapy (SFT)

  • Review progress and highlight the client’s strengths and accomplishments.

  • Set long-term weight management and wellness goals.

  • Develop a post-therapy maintenance plan, including continued use of mindfulness, problem-solving, and cognitive restructuring techniques.

  • Homework: Create a personalized “wellness toolkit” for ongoing success after therapy.

Key Interventions Throughout the Program

  • CBT Techniques

    Cognitive restructuring, thought tracking, challenging irrational beliefs.

  • DBT Techniques

    Mindfulness, distress tolerance, emotional regulation, and radical acceptance.

  • SFT Techniques

    Goal setting, identifying exceptions (times when the problem didn’t occur), and amplifying strengths.

Expected Outcomes

By the end of the program, the client should have:

  • Increased awareness of how thoughts, emotions, and behaviors influence eating habits.

  • Improved ability to manage emotions that lead to overeating or unhealthy habits.

  • Practical skills for building and maintaining new, healthier habits.

  • A sense of empowerment and confidence in sustaining long-term weight management.

This structured approach integrates multiple therapeutic techniques, providing both the tools for immediate habit change and the resilience to maintain progress in the future.

Empowering You to Transform Through Holistic Wellness and CognitiveBehavioral Therapy

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